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Training Log Archive: j-man

In the 30 days ending Sep 30, 2007:

activity # timemileskm+m
  Run22 18:23:17 49.33 79.39
  Orienteering7 7:27:10 29.6 47.63 111033c
  Weight training6 2:20:00
  Cross Training4 1:50:00
  Rowing Machine3 1:25:00 13.28(6:24) 21.37(3:59)
  Map Hike/Run1 40:00
  Bike1 15:00
  Total30 32:20:27 92.21 148.39 111033c

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Sunday Sep 30, 2007 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: May 2007 Integrators

A little warmup with a few small hills.

Orienteering race 1:15:43 [3] **** 7.7 km (9:50 / km) +220m 8:36 / km
shoes: May 2007 Integrators

Boulder Dash Blue, Day 2.

So this was not a good race. Frustrating really.

2 was crap. Somehow, I couldn't figure out what I was looking for--a cliff, obviously, but I couldn't make out the countour picture. I thought it was in a re-entrant rather than off a spur. Nonetheless, I navigated inside the circle, but it didn't match what I expected, and then I went of to the SW and wandered around. I went back to the north and found my control from the day before. I went back to the SW--it really didn't make sense there. The contours and especially green were not quite right.

Anyway, I found the control and then made a 180 out, climbing the hill to the clearing off the trail. So, I think this control cost 5-6 minutes.

Anyway, some of the next controls were good; some a little gnarly. The neat thing was that I felt I was moving so well through the terrain. Hills, rocks, green didn't phase me. That is nice.

Unfortunately, I would make errors in the whiter woods.

But no big ones until the punultimate control. I read going in that it would be tricky, but I was confindent in my ability to negotiate that stuff. However, I really think there is something fishy with the geometry/countour picture in there. I ended up out on the road, reattacked, and was still off.

Whatever. I did enjoy this terrain, the course setting, and even the map very much. Each were good. The map may have had some defficiencies but it also had a lot of positives.

Saturday Sep 29, 2007 #

Run warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: May 2007 Integrators

Easy warmup in the field.

Orienteering race 1:12:13 [4] **** 7.43 km (9:43 / km) +160m 8:46 / km
shoes: May 2007 Integrators

Boulder Dash Blue, Day 1.

A good race, though sloppy. A little fast and loose on the first control--maybe 1-2 minutes? Clean to two when I saw Alexei who started (I found out later) 5 minutes ahead. Would see him off and on continously.

Generally orienteered OK--I would take trail routes whenever possible and get ahead of Alexei. I would inevitably let him catch back up going into controls. We were probably running similiar speed in the forest and I was probably faster on trails, but sloppiness at controls killed me.

Of course, we both ran by the penultimate contol and I then spent a really long time trying to find the GO control and he finished nicely ahead of me. I think I lost at least 30 seconds (maybe a minute) on the GO control--I was well ahead of him going to it.

Friday Sep 28, 2007 #

Weight training 30:00 [2]

A pretty hard mostly upper body session. 1 set of 30 lunges with 2 X 15 and some back extensions too.

Cross Training 30:00 [3]

414 calories, level 6 cross training.

Thursday Sep 27, 2007 #

Run 33:35 [3] 4.3 mi (7:49 / mi)
shoes: 9 2007 Saucony

Warmup and warmdown--mostly on the track.

Run intervals 26:25 [4] 4.0 mi (6:36 / mi)
shoes: 9 2007 Saucony

TNT. With Sandy. 1200 meter intervals on the track.

408 (94)/217 (95)
414 (69)/230 (33)
413 (91)/225 (97)
417 (61)/215 (34)

Wednesday Sep 26, 2007 #

Run 1:00:00 [2] 7.75 mi (7:45 / mi)
shoes: 9 2007 Adidas

Around the athletic fields with laps of the track interspersed because band practice prevented a full circuit. Distance is an estimate based on projecting (discounted) lap pace.

Tuesday Sep 25, 2007 #

Run 36:00 [2]
shoes: 9 2007 Adidas

Down to the hills before hills and after--back to Sandy's and then down again to find Dasha.

Run intervals 32:57 intensity: (28:27 @4) + (4:30 @5)
shoes: 9 2007 Adidas

TNT. It wasn't hard to convince Sandy to do hills and Ralph was even there to join us.

Definitely dark now--I used the headlamp for the first time.

118 (19) - /148 (46) +
120 (56) - /142 (78) +
121 (62) - /144 (22) +
121 (82) - /146 (13) +
122 (35) + /148 (92) +
120 (94) - /145 (95) -
122 (04) + /153 (55) -
122 (94) - /158 (66) -
122 (33) - /202 (69) -
117 (46) - /156 (00) -

average 120.5 (vs. 121.3) and 150.2 (vs. 150.4)

Beginning and ending intervals were faster than last week, others +/-

Monday Sep 24, 2007 #

Weight training 15:00 [2]

Gym was crowded and I was in a bit of a rush.

Just upper body--no legs.

Rowing Machine 40:00 [4] 10.11 km (3:57 / km)

Still signs of improvement. First 40 minute row in a while. 10115 meters (equivalent to 39:32 10K).

Strength was lacking but again endurance looked good. Averaged 158.6 splits and brought the average down from 2:00, except for one uptick around 10 minutes.

Strokes were 22 to 26 (at the end.) Legs did feel a little tired and couldn't pull any harder than 1:56.

Sunday Sep 23, 2007 #


No abs or stretching.

Run warm up/down 20:00 [2]
shoes: Jalas

Warmup and warmdown. Warmdown with Balter.

Orienteering race 45:30 [4] **** 6.1 km (7:28 / km) +290m 6:02 / km
shoes: Jalas

The Most Important Race of the Year, aka US Relay Champs.

To me, this is the most important race of the year and has been for some time, basically since the defining moment in 1999. Thanks to being a part of the best club in the country, I've been privileged to share in a tradition of success.

DVOA's results since 2000 are impressive, IMHO. We have won 1 out of 5 medals awarded at the relay champs; have medalled every year except 1 in the 4 point category, twice in 12 and 3 times in 8. We have 4 golds, 5 silvers and 3 bronzes.

With respect to the 4 point team--sometimes is showcases youth; this year we had a veteran flavor. Ironically, the team featured 2 former opponents, now happily assimilated, and one very long-standing DVOA member who fought for us even while outside our borders.

For me personally, this was my 4th gold in the open or 4 point category, and my 5th or 6th including junior categories. It just goes to show the importance of a team effort because I have enjoyed nothing close to that level of individual success.

Anyway, the race was good. Not my finest performance, but I am quite satisfied. I joked with Wyatt that if he gave me a 5 minute lead, I would be fine--knowing that against HVO, a 5 minute lead would be a tremendous gift. Well, he outdid himself and delivered even better.

Actually, when I went out, I had no idea how much of a lead there was, but knew there was something good, because Sergei hadn't done the last loop--a couple minutes worth. So, I knew I had a cushion.

I promised Coach Balter I would have a plan for every control, and I almost did. Unfortunately, I almost blew up on the 2nd control, despite being careful and following my plan. I made a (ex post) stupid parallel error attacking the control and got into an almost panicked state before finally gathering my wits and finding the control. I still don't know how I screwed it up, but there would have been a simple heuristic to prevent what I did... anyway, from there, I buckled down and got methodical.

Things were smooth, more or less, until the map exchange, where I saw feet and understood I had already lost 2 minutes. Although, that was kind of good news because I thought I would be hard pressed to lose another 4 over another 1.5 K.

Nonetheless, I lost some time on the boulder control up the hill--really the only time I lost contact mid-leg. But, I figured things out, and that was basically it.

So, I was able to bang out the rest. I orienteered pretty well--most controls were spot on, and ran hard but not too hard.

Saturday Sep 22, 2007 #

Run warm up/down 15:00 [2]
shoes: Jalas

Because we spent 1:15 trying to cross the GW, I didn't do a lot of warmup or warmdown--this is probably it.

Orienteering race 14:42 [4] **** 2.1 km (7:00 / km) +50m 6:15 / km
shoes: Jalas

SS Finals race #1.

Took this one aggressively, but to my detriment.

Got stung by a bee at 1 which caused some acceleration. Hit the ground hard leaving 2 and had to gather myself.

Lost probably 2 minutes all told--3 x 30 and change here and there.

Orienteering race 14:17 [4] *** 2.2 km (6:30 / km) +50m 5:50 / km
shoes: Jalas

SS Finals course 2.

A different flavor race. Felt more like normal orienteering. Thought I was running as hard as the first one, but honestly probably slacked a bit. I also thought I orienteered more cleanly, but in retrospect, not so sure. About 1:30 in errors.

Orienteering race 16:49 intensity: (10:00 @2) + (6:49 @3) *** 3.2 km (5:15 / km) +60m 4:48 / km
shoes: Jalas

SS Finals Course 3.

Decided to run this one easy as agreed with Greg. Also, thought Vadim was going to run easy--but they both apparently were racing.

I enjoyed myself with a mixed effort race. Very clean and very controlled. Much better orienteering than in the first two.

In retrospect, I could have run it harder or accelerated at the end, but I think discipline is important.


No abs or stretching.

Friday Sep 21, 2007 #

Run 30:00 [2]

Very easy run before leaving for Vadim's.

3 loops of the fields.

Thursday Sep 20, 2007 #

Run warm up/down 34:00 [2]
shoes: 9 2007 Saucony

Warmup/down before and after.

Run intervals 27:15 [4] 4.0 mi (6:49 / mi)
shoes: Asics spikes

TNT. By myself. Eric went to Tyler. We were it.

Workout was 400, 800, 1200, 800, 400.

Recovery was basically a jogging lap in 2 and a little hanging out at the start line.

Hit my target except on the 800s which were 5 seconds slow. For better or worse, I was consistent.


Wednesday Sep 19, 2007 #

Run tempo 2:00:00 [3] 15.6 mi (7:42 / mi)
shoes: 9 2007 Adidas

Supposed to be an easy run for an hour. But, in the interest of a proper taper, I did another one. And I didn't run easy.

Ran out of runway at the turnaround point and had to circle. Went further than I have before.

Celebrated finishing with a 30 second cooldown and a large drink of lemonade flavored Gookinaid--the official drink of DVOA teams everywhere.


Did the CAIA exam today and thus had the end of the afternoon free. It is quite a delight to be able to run in the afternoon.

Tuesday Sep 18, 2007 #

Run warm up/down 27:02 [2]
shoes: 9 2007 Adidas

Warmup and warmdown. 11 minutes before and 16 after.

Run intervals 32:58 intensity: (16:00 @4) + (16:58 @5)

TNT. Hill intervals. By myself. To keep the dream alive.

Dark and tough.

121 (18)/136 (82)
124 (25)/141 (89)
122 (48)/142 (40)
121 (57)/144 (34)
120 (61)/147 (60)
120 (90)/151 (53)
121 (47)/157 (97)
122 (63)/201 (52)
122 (71)/204 (89)
120 (22)/200 (45)

Every uphill faster than last week.

Monday Sep 17, 2007 #

Weight training 20:00 [2]

Quick weight session. Did chest, arms, shoulders, back extensions, and 2x30x24 lunges.

Rowing Machine 30:00 intensity: (15:00 @3) + (15:00 @4) 7.51 km (4:00 / km)

Did 30 minutes. I intended this to be a rest day, but after starting out and pulling for a while, the splits were 2:03-2:04 without much trouble, so I decided to be a little brisker. After 15 minutes felt even better and kept splits under 1:59.

Pleased with endurance. It seems that a little more specific weights and/or erging more than once a week might continue improvement.


7511 apparently is not that good. Back in early 2000 I was pulling ~8000 meters for 30 minutes. Can I get back there?

Sunday Sep 16, 2007 #

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Jalas

A loop around the camp road plus a little extra while Gregory made me a special map.

Orienteering race 1:01:42 [4] **** 8.6 km (7:10 / km) +175m 6:31 / km
18c shoes: Jalas

Hickory Run blue. A very good race. Drifted a bit right on 4 but forced myself to correct without too much damage. Hesistant on some other controls: 5--when I went in without really knowing where I was off the trail; 10--a little left plus a bit too much time hung up in green on the left hand route; 13 and 15. But, no big complaints. Total errors maybe 2:30.

Run warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Jalas

Back to the start.

Orienteering 45:00 [2] ****
5c shoes: Jalas

Control pickup of the 5 NE most controls from HR. Tired, but navigating well.


Another Hickory Run training weekend. I love this weekend. It really is one of the highlights of the year. It is a bit different than when I started, but still good.

Saturday Sep 15, 2007 #


No stretching and no abs.

On the bright side, Wyatt and Angelica gave me my very own magic pineapple. This is a tremendous gift. I tried it out in a graphic fashion at the dining hall.

Map Hike/Run 40:00 [1] ***
shoes: May 2007 Integrators

Hanging and taking down for the compass pace exercise at Hickory Run.

This went pretty well but have to figure out a way to prevent errors from compounding.

Used a real map to precisely locate the controls and the bogey controls.

Orienteering 22:00 intensity: (12:00 @2) + (10:00 @4) ***
shoes: May 2007 Integrators

One control relay exercise. I ran a couple legs with the people on Angelica's team. At first I just tagged along but then decided to do a map memory version (which is very easy for me in that area) which allowed me to get the speed up.

Orienteering race 39:14 intensity: (34:14 @3) + (5:00 @4) **** 4.3 km (9:07 / km) +105m 8:08 / km
10c shoes: May 2007 Integrators

Hickory Run night O, advanced.

Quite a good race. One of my better night Os in recent memory. Drifted a bit on 2 and decided to attack off 3 but missed it anyway.

Ate too much salad during the day which necessitated a 30 second pause out of 4.

But, many controls were good and I was never really seriously out of contact or control.

Friday Sep 14, 2007 #

Weight training 20:00 [2]

Basic stuff. Did some arms/lats to improve my erging.

Cross Training 25:00 [2]

Level 6.
353 calories?


No stretching or abs.

Thursday Sep 13, 2007 #

Run warm up/down 14:00 [2]
shoes: 9 2007 Saucony

Warmup. First a loop on the grass and then two laps.

Run intervals 25:00 [4] 4.0 mi (6:15 / mi)
shoes: 9 2007 Saucony

TNT. Had to do intervals by myself as Eric and Randy went to the woods and Tom followed.

Lonely, but Dasha showed up later.

Plan was to do 4x1200 at 4:20 or better. Recovery was a jogging lap.


Felt decent but tightened up during 3 and 4.

Run warm up/down 21:00 intensity: (2:00 @1) + (15:00 @2) + (4:00 @3)
shoes: 9 2007 Saucony

Cooldown. First by myself, then caught up to Dasha. Later ran with Tom who was running faster than I wanted to.

Wednesday Sep 12, 2007 #

Run 49:30 [3]
shoes: 10/2006 Asics

Same as last Wednesday, but this time I did go on the back trail, so distance was longer. Luckily, I was faster anyway. This was at least a level 3 effort.

Run warm up/down 10:30 [2]
shoes: 10/2006 Asics

Celebrated a good time with a cooldown.


Stretching and abs. A couple extra.

Have done my stretching and abs every day since I said I was going to.

Tuesday Sep 11, 2007 #

Run warm up/down 25:00 [2]
shoes: 10/2006 Asics

Warmup and warmdown.

Run 20:00 [2]
shoes: 10/2006 Asics

Recovery (10 x down.)

Run intervals 15:00 [5]
shoes: 10/2006 Asics

TNT hill intervals. These were hard but good. I think I may have beaten my times on every interval from last week (my goal after feeling pretty good on the first one.) Number 10 was close, but I fumbled stopping the watch, so I think it counts. For the first time in a while, legs felt strong (or at least they did around interval 5.) The last 5 were a struggle.



(Not every interval was faster--some recoveries were slower)

Monday Sep 10, 2007 #

Weight training 30:00 [2]

A little bit of everything. I don't like the equipment in my current gym as much as the Penn or Fed gyms and it is a lot more expensive to boot.

Did 40 lunges and calves. Also leg press but I hate the mechanics of the machine they got there. It sort of pivots more than slides.

Cross Training 30:00 [2]

Level 6 hills. 420 calories?

Rowing Machine 15:00 [3] 3.74 km (4:01 / km)

First time on the erg in a while (certainly 2007.) Was supposed to do 30 but not ready for that yet (forearms mostly--they've been completely neglected.

Still, not horrible splits for an old guy.

Bike 15:00 [2]

Level 12 hills. A kind of cooldown.

Sunday Sep 9, 2007 #

Run tempo 1:02:00 [3]
shoes: 10/2006 Asics

Saturday Sep 8, 2007 #

Orienteering 40:00 [2] 6.0 km (6:40 / km)
shoes: 10/2006 Asics

Control hanging, etc.

Friday Sep 7, 2007 #

Weight training 25:00 [2]

Cross Training 25:00 [2]

Thursday Sep 6, 2007 #

Run 40:00 [2]
shoes: 10/2006 Asics

Run intervals 20:00 [4]
shoes: 10/2006 Asics


Wednesday Sep 5, 2007 #

Run 51:45 [3]
shoes: 10/2006 Asics

Ran to the school and did 4 laps (but not on the back trail section.)

Still, it went by seemingly quickly. It got quite dark by the end (I started at 7:20 or so.)

Didn't take splits but I will take credit for level three for this effort.


Stretch and abs

Tuesday Sep 4, 2007 #

Run 1:02:50 [3]
shoes: 10/2006 Asics

TNT. Total time includes time down and back.

Hill intervals. Did 10 like last week but this time I had my watch so I know how fast I did them. I think they were a bit slower than the first time we did these, but much more consistent and I did 2 more.



Stretch and abs

Monday Sep 3, 2007 #

Run 45:00 [2]
shoes: 10/2006 Asics

Did 2.5 loops at the school. Had good legs today. And Saturday, so maybe things are turning around.

Most of this was at level 3 speed but it felt like level 2.


Stretch and abs.

Sunday Sep 2, 2007 #

Run 46:30 [2] ** 5.5 mi (8:27 / mi)
shoes: 10/2006 Asics

Run with Angelica at VF and Chesterbrook.


Stretch and abs.

Saturday Sep 1, 2007 #

Run 1:00:00 [2]
shoes: none

TNT at the beach. Ran 20 minutes or so at cruising pace, 20 minutes easy, and 20 minutes in the soft sand.


Stretch and abs.

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